Welcome to this meditation designed to help you foster and embody the feelings of love.
Find a comfortable position,
Whether sitting or lying down.
Then close your eyes gently and begin to bring your attention to your breath.
Notice the natural rhythm of your inhalation and exhalation.
Feel the air enter and leave your body effortlessly.
As you start to settle into your space,
Give yourself permission to let go of any tension that you may find in your body.
Now notice how the surface that you may be sat upon or lying upon is supporting you,
And allow yourself to nestle a little bit deeper and further into that support and then fully relax.
Now draw your awareness to the center of your heart.
Visualize that heart or actually feel it.
Then see a little pink dot glowing softly and steadily in the center of it.
This dot is the essence of your love,
The pure infinite form of it,
Untainted by the realities of life or past experience.
Keep the image of your heart in your mind's eye and then become aware of your natural breath.
We're going to start to use a little mantra to infuse love further and to draw the best from that pink dot,
Spreading the love.
As you inhale,
Say love to yourself using your inner voice and as you exhale,
Say love.
And as you exhale,
Say love.
Inhale love,
Feeling the pink dot infusing your body with warmth and affection.
Exhale love,
Releasing any tension or resistance,
Sending love throughout your body with each exhale.
With each breath,
Feel the pink dot growing slightly,
Millimeter by millimeter.
As you inhale love,
Exhale love.
As you inhale love,
Feel it expand and pulse.
As you exhale love,
Let it glow and grow.
Inhale love,
Feel the warmth spread through your chest.
See the pink hue spread.
Feel the love spread with each exhale.
Exhale,
Let go of any resistance,
Wherever it may derive,
Just let it go.
Visualize with every beat of your heart,
The pink dot pulsating,
Sending ripples of love,
Energy and light throughout your entire being.
Feel this rhythm,
This connection to the essence of your life.
Imagine that pink dot is a little coal deep inside you.
And with every breath infused with that mantra,
The coal glows,
Spreading,
Ticking life,
Expanding,
Helping infuse you with the feeling and the energy and the essence of love.
The essence of love that makes up all of us.
Visualize the pink dot growing brighter and warmer with every inhale infused with love.
Each breath you take.
Imagine drawing in the purest form of love that's infused with that inhale,
Helping to fuel the coal to glow bright and spread.
Starting to imagine it filling your entire chest with vibrant energy and its pink hue and the feelings of pure love.
As you exhale,
Picture this love flowing around and spreading through your body,
Touching every part of your being,
But not leaving the boundaries of your body yet.
As the pink dot continues to grow,
Imagine it reaching your arms and legs,
Having filled your torso.
Feel your limbs being filled with this loving energy.
Picture it,
The pink essence of that love,
Swirling and expanding,
Pulsating with every beat of your heart,
Glowing bright as the breath travels over the coal of love at the very center of you.
Let that love travel through your veins,
Reaching every cell,
Fiber,
Tissue,
Muscle,
Bone of your body.
Exhale love,
Release any physical tension or emotional barriers to this process.
Visualize this pink light reaching your fingers and toes,
Infusing them with warmth and love.
Feel the gentle tingling sensation as every part of you becomes filled with this feeling of pure love.
Inhale love,
Feel it enveloping your entire body.
Exhale love,
Send it out,
Exhale love,
Send it out,
Radiating from you like a beacon.
As the pink dot continues to grow,
Reaching the perimeter of your body with every pulse,
Imagine this loving energy forming a protective,
Glowing aura around you.
This aura is a shield of pure love,
Emanating warmth and light,
Attracting love,
But repelling any negative energy.
With each breath,
Feel your aura becoming more powerful,
More radiant,
As you inhale love,
As you inhale love,
Strengthening this aura.
Exhaling love,
Letting it shine brighter,
Extending further beyond your physical body.
Now visualize this pink aura expanding outwards further,
Sending pulses of love like ripples on water,
Reaching out into the universe.
See these ripples of love touching your loved ones,
Your friends,
Your pets,
And every creature and being in the universe.
Feel the deep connection you have with each of these individuals.
Picture their smiles,
Their expressions of happiness,
And feel the bond of love growing stronger with every breath.
Inhale love,
Feel that connection deepening with the universe.
Exhale love,
Sending this connection outward.
Expand your visualization to include those you may not know personally,
But who are part of your world.
Imagine your love reaching strangers,
People you pass by daily,
And those you may never meet.
Picture them receiving this love,
Feeling comforted and uplifted,
Feeling comforted and uplifted by your generous spirit.
As you continue to breathe,
Using your mantra,
See this love touching all living beings.
Imagine animals in the wild,
Pets in homes,
And every creature receiving this warmth and love.
Inhale love,
Feel the interconnectedness of all life,
The unity that brings love.
Inhale love,
Feel the unity of all life.
Exhale love,
Share this unity with the universe.
Take a moment to focus on the broader universe.
Picture your love reaching the stars,
The planets,
The vast expanse of space.
Imagine this love touching every corner of the universe,
Connecting everything in a web of light,
Warmth,
And love.
Feel the boundless nature of your love.
Know that it is infinite and ever-growing.
With each heartbeat,
With each breath,
This love continues to expand,
Reaching further and further,
Encompassing all that exists.
Inhale love,
Feel its boundlessness.
Exhale love,
Share this boundless love with all.
Allow yourself to dwell in this space of infinite love and connection.
Feel the joy,
The peace,
And the warmth that it brings.
Know that this love is always within you,
Ready to be shared and to be felt,
Simply by connecting to your heart and that pink dot.
As you continue to breathe deeply and evenly,
Let your mind wander to the people who have brought you love in your life.
Visualize each person,
Clearly in your mind's eye.
See their faces,
Hear their voices,
Feel their touch.
The warmth of their presence.
Allow yourself to bask in the gratitude of these connections.
Inhale love,
Feel gratitude for these connections.
Exhale love,
Send gratitude and love back to each of them.
Expand these feelings of gratitude to all living beings,
To the earth that sustains us,
To the air we breathe,
The water we drink,
The food that nourishes us.
Feel the interconnectedness of all things,
The web of life that we're all part of.
Inhale love,
Feel gratitude for all of life.
Exhale love,
Send this gratitude and love back out into the universe.
In a moment,
I will leave you to sit and enjoy these feelings of love and connection.
But before I do,
I'd like to share this poem with you.
In the heart of your being,
A pink hue slowly grows.
A tiny dot of love in your chest it grows.
With each gentle breath,
It pulses with light.
A beacon of love,
Radiating bright.
Inhale love,
Feel gratitude for all of life.
Exhale love,
From the depth of your heart.
Feel the pink hue as it spreads through your veins,
Letting go of all worries,
All doubts,
All pains.
With every beat,
Your heart's gentle thrum.
Feel the love ripple,
Like a soft loving drum.
The pink hue pulses within you as it stays.
If self-love is a struggle,
Let the pink light remain.
Keep it within,
Soothing every pain.
Feel its warmth,
Nurturing you from within.
Healing and embracing,
Where love begins.
If today you feel an excess of love,
Feel it in the heart of your being.
Inhale love,
Feel gratitude for all of life.
Today you feel an excess of love,
Send it outwards,
Let it soar like a dove.
To the universe,
Family,
Friends,
Near and far,
Let the pulses of love reach every star.
Visualise the pink hue,
Touching each heart.
Unity is all,
They were miles apart.
See the world glowing with the love you share.
Feel the connection,
The unity everywhere.
We are all part of this vast cosmic dance.
Every heartbeat,
Every breath enhances our chance.
Inhale the universe,
Exhale the light.
Let your boundless love take flight.
So carry this love in all that you do,
A radiant beacon,
Forever in view.
Let each breath,
Let your heart stay true,
Spreading love's warmth in all that you pursue.
I shall leave you now to rest in loving awareness.
Don't worry about the time,
I shall watch it for you and bring you back shortly.
I invite you now to slowly bring your awareness back to your breath.
Notice the rise and fall of your chest,
The air entering and leaving your body.
Wiggle your fingers and toes and feel the surface beneath you once again.
When you're ready,
Slowly open your eyes and carry the sense of love Slowly open your eyes and carry the sense of love and connection with you into the rest of your day.
Remembering that you can always return to this place of love and connection whenever you need to,
Simply by focusing your awareness on that pink dot in the centre of your heart that's always there,
Ready to grow and glow and share its light with the world.
Go forth into the rest of your day,
And carry the sense of love and connection with you.
And may your heart be filled with love,
Light and boundless joy.
